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Stretches for a Clicking Hip

by
author image Jody Braverman
Jody Braverman is a health and fitness professional and writer in Seattle. She has been a personal trainer and yoga instructor for almost a decade and is passionate about movement and helping people lead active, healthy lives.
Stretches for a Clicking Hip
A woman is stretching her hamstring. Photo Credit undrey/iStock/Getty Images

A clicking hip, also referred to as Snapping Hip Syndrome, is normally not a serious condition, but it can cause some discomfort or annoyance. A clicking or snapping hip is most often caused by the crossing of a muscle or tendon over a bony structure. If there is no pain, then there is really no need for treatment. If you experience any pain or discomfort some targeted hip stretches may provide relief.

Hamstring Stretch

The hamstrings are the large muscles along the backs of your thighs. To stretch them, lie on your back on the floor near a doorway and scoot your buttocks up all the way to the wall. Reach one leg up the wall and allow the other leg to extend on the floor through the doorway opening. You should feel a gentle stretch in the back of the leg that is extended up the wall. Stay here for 30 to 60 seconds and then release and switch sides so the body stays balanced. You will have to move to the other side of the doorway to stretch the other side.

Illotibial Band Stretch

The illotibial, or IT, band, runs diagonally along the outer edge of the thigh from the hip to the knee. To stretch this muscle, stand up and cross the leg of your affected side over the other leg and bend down to reach your toes. If you can't reach your toes, rest your hands on the front of your shin. Hold here for 30 to 60 seconds. Repeat on the other side.

Piriformis Stretch

The piriformis is a small muscle in the lower back that connects to the pelvis. To stretch this muscle, lie on your back with your knees bent. Cross the leg of the affected side over the other leg so that they cross right up at the knee. Reach your hands around the back of the bottom leg's thigh and pull it towards your chest. Hold here for 30 to 60 seconds and release. Switch sides.

Hip Flexor Stretch

The hip flexors are located on the top-front of the thigh and connect to the pelvis. To stretch the muscles, stand and place the foot of the non-affected side on a chair or a ledge and lunge forward until you feel a stretch along the front of the thigh of the affected side leg. Hold here for 30 to 60 seconds and release. Switch sides.

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